Health Benefits of Almonds
Health Benefits Almond, Despite the health benefits of almonds, they contain only about 170 calories per quarter cup. This is due in part to the fact that almonds digest differently than other foods. Smithson[1] cites data from UC Davis to show that consuming a quarter cup of almonds is equivalent to reducing the calories in the same amount of other foods. Also, this type of nut has other benefits, including fiber, magnesium, and antioxidants.
Vitamin E
The vitamin E content in almonds is far above average, making them an antioxidant powerhouse. Just one ounce provides about 50% of the Recommended Daily Allowance of vitamin E. Almonds contain d-alpha-tocopherol, a natural form of vitamin[2] E that’s more potent than synthetic vitamin E. Vitamin E is an essential nutrient that protects cells from the harmful effects of free radicals, which can be produced by pollution, cigarette smoke, and other external and intrinsic factors.
In addition to their antioxidant capabilities, almonds contain a variety of other beneficial nutrients. For instance, almonds[3] contain riboflavin and L-carnitine, two nutrients vital to brain health. These nutrients increase brain activity and may even reduce the risk of Alzheimer’s disease. Additionally, almonds are full of other vitamins and minerals. Folic acid helps the body regulate blood sugar levels and prevents anemia, which is caused by low red blood cells carrying less oxygen.
In addition to boosting the intake of Vitamin E, almonds are also good sources of fiber. According to Bonnie Taub-Dix, Registered[4] Dietician Nutritionist for Blue Diamond and author of “Read It Before You Eat It,” almonds keep the digestive tract moving. Additionally, almonds promote the growth of beneficial bacteria in the digestive tract that helps the body digest food and fight illness. In addition, almonds reduce the risk of constipation.
Magnesium
There are several magnesium benefits of almonds. The first is its ability to boost the body’s energy levels. This mineral is essential for proper brain function and mood regulation. In fact, magnesium deficiency[5] can increase the risk of depression, which affects around 14.8 million adult Americans. In a recent study, the researchers found that those 65 years and younger had a 22 percent greater risk of developing depression compared to those who consumed adequate amounts of magnesium.
The second benefit is that almonds help control[6] blood pressure. High levels of LDL or “bad” cholesterol can increase the risk of high blood pressure. Eating enough almonds will lower your LDL level. In a 16-week study of 65 people with prediabetes, consuming 20% of their calories from almonds decreased LDL by 12.4 mg/dL. Almonds contain high levels of dietary fiber and antioxidants.[7]
Besides being rich in magnesium, almonds also contain vitamin E, which is an antioxidant that helps protect cells from damage. It helps widen blood vessels and is linked to the protection of the brain from neurodegenerative[8] diseases. Additionally, almonds are rich in magnesium, which plays a role in brain function and mood. Magnesium also regulates the levels of blood sugar and blood pressure, which are all important for optimal health. Magnesium is a very beneficial mineral that is worth eating regularly to maximize the benefits of magnesium.
Fiber
There are several Almond fiber health benefits. According to Bonnie Taub-Dix, Registered Dietician Nutritionist for Blue Diamond and author of Read It Before You Eat It!, eating almonds helps keep the gastrointestinal tract regular. In addition, almonds are rich in healthy bacteria[9] that aid in digestion and fight illnesses. Here’s how to reap their benefits. – Increased energy and vitality
A recent research review explored the health benefits of almonds, indicating that they promote healthy gut microbiota diversity, enhance colonic bioactives, and lower cholesterol levels. Almonds also have metabolic benefits, with a 2021 review suggesting that they make participants feel more satisfied and less hungry, increased resting energy expenditure, and reduced body weight and fat mass. However, these are just a few of the benefits of almonds.
– High-fiber content. An ounce of almonds has about six grams of protein. Almonds are a good source of plant protein, and they contain large amounts of magnesium and potassium. Their high amount of unsaturated[10] fats may help support healthy cholesterol levels. As a bonus, almonds are delicious and can be a great addition to any diet. They have so many benefits that it’s hard to believe they’re not already part of your daily diet.
– Prebiotic properties. Nuts have prebiotic properties, which feed the good bacteria in our guts and keep their levels stable. A review in 2021 reported that almonds can increase the ratio of good bacteria to bad bacteria. This is an important benefit, as having a healthy balance of good bacteria in the gut is essential to proper absorption of nutrients from food. You can’t ignore the Almond fiber health benefits![11]
Antioxidants
The antioxidant content of almonds is highly variable, depending on several factors. The growing environment, storage[12] after harvest, and climate can greatly influence the amount of antioxidants in fruits and vegetables. The presence of flavonoids, a class of plant compounds, also boosts the disease-fighting power of almonds. Here are some of the antioxidants that are present in almonds:
The brown layer of almond skin contains the highest concentrations of antioxidants, whereas white almonds have been stripped of this skin. The study aims to quantify the amount of total phenols, flavonoids, and proanthocyanidins in eleven genotypes of Spanish[13] almonds. These findings suggest that almonds contain high amounts of antioxidants, especially if they are raw. But if you are worried about consuming raw almonds, you can always choose blanched ones.
Almonds contain a moderate amount of copper, vitamin B2, and phosphorus, but most of these nutrients are in the form[14] of fat. Although almonds contain a fair amount of fat, only 10-15% of them are absorbed by the body. Their fat is difficult to access and break down. Almonds also contain phytic acid, which prevents the absorption of minerals. Iron, zinc, and calcium are less easily absorbed.
Besides being high in antioxidants, almonds are also high in fiber, protein, and other essential nutrients. They help the blood carry oxygen[15] and nutrients around the body. In addition to this, almonds contain calcium and phosphorous, which help lower the risk of bone fractures. And the antioxidants in almonds protect our bodies from oxidative stress, which damages cell molecules and promotes the aging process. So, if you have been thinking of starting a nut diet, consider adding almonds to your shopping list.
Magnesium helps prevent metabolic syndrome
Recent research indicates that a diet rich in magnesium can protect against metabolic syndrome, a group of risk factors for diabetes, heart disease, and obesity. Magnesium works together with calcium to help protect the metabolism of overweight people. Both minerals[16] influence the stress response in the body and help clear excess cortisol, which causes abdominal fat and increases risk factors for metabolic syndrome. But supplementing with magnesium isn’t enough to protect against metabolic syndrome. There are other factors that contribute to a healthy metabolism.
In one study, researchers from the Case Western Reserve University in the US tested the theory that higher intakes of magnesium and calcium reduce the risk of metabolic syndrome. The researchers found that people who consumed more magnesium had a 31 percent lower risk of developing[17] metabolic syndrome. But this result wasn’t replicated in other studies. The researchers are continuing to investigate the exact mechanisms involved, but the study suggests that magnesium helps prevent metabolic syndrome.
This study was conducted in elderly type 2 diabetics with low intake of magnesium. While magnesium supplements may help prevent metabolic syndrome, low intake of magnesium may lead to depression and a variety of metabolic abnormalities. Future studies are needed to determine the effect of magnesium supplementation on the risk of metabolic syndrome. Meanwhile, magnesium deficiency may also contribute to the onset[18] of cardiovascular disease. These studies highlight the importance of adequate magnesium intake for prevention of metabolic syndrome.
Vitamin E reduces wrinkles
Various research studies have revealed that Vitamin E helps to minimize the appearance of wrinkles. But whether[19] it can reduce deep lines is still a hot topic. Some experts say that vitamin E doesn’t work, while others believe that it does. Read on to learn more about how vitamin E reduces wrinkles. Also, know how it helps to moisturize your skin. In this article, we will explore why Vitamin E is an essential part of your skincare regimen.
Aside from fighting aging, Vitamin E can also help with scarring. Dry skin is more prone to a scarring condition than well-hydrated[20] skin, so a daily dose of vitamin E can help you prevent this from happening. Vitamin E oil is also supposed to improve the appearance of your skin, though these claims are not backed up by scientific research. Ultimately, the best way to prevent wrinkles is to avoid direct sunlight and use a quality sunscreen.
While it’s true that vitamin E is a powerful antioxidant, applying it topically is best. The combination of the two helps your skin[21] absorb them. Vitamin E combined with vitamin C can also act as natural sun protection. Applying vitamin E and vitamin C together will protect your skin and keep it looking youthful for longer. With daily application of the two, only one wrinkle will appear. This is because the antioxidants work best when combined together.
